Melatonin is a hormone naturally produced by the pineal gland, located in the brain. It plays a fundamental role in regulating the sleep-wake cycle, also known as the circadian rhythm. Its production is influenced by light exposure: it increases in the evening to promote sleep onset and decreases in the morning under natural light.
This hormone is particularly recommended for treating sleep disorders related to jet lag, shift work, or age-related insomnia. As a supplement, melatonin is often used as an alternative to sleeping pills, as it does not cause dependency or withdrawal effects.
The use of melatonin as a dietary supplement is mainly recommended in the following situations:
The effectiveness of melatonin depends on the dose administered and the timing of intake.
The dosage varies according to individual needs:
It is recommended to start with the lowest effective dose, as excessive intake may cause daytime drowsiness and circadian rhythm disruptions.
Although melatonin is generally well tolerated, certain precautions should be taken to ensure safe use.
It can be effective for some individuals, but in cases of chronic insomnia, it is best to consult a specialist to identify and treat the underlying cause.
No, unlike conventional sleeping pills (benzodiazepines, Z-drugs), melatonin does not cause dependency or withdrawal effects.
Yes, in many countries, low-dose melatonin (up to 1 mg) is available over the counter. Higher doses may require a medical prescription.
Melatonin typically starts working 30 to 60 minutes after intake, depending on the formulation and individual sensitivity.
Long-term use should be medically evaluated, especially to prevent any disruption of the natural sleep cycle.
Yes, it is particularly useful for quickly adjusting the biological clock after traveling across multiple time zones.
Yes, certain plants with relaxing properties, such as valerian, passionflower, and chamomile, can be used as complementary aids to promote sleep.
Melatonin use in children should be strictly supervised by a healthcare professional, particularly in cases of autism spectrum disorder or severe sleep disorders.
Melatonin is a valuable alternative to sleeping pills for individuals experiencing circadian rhythm disorders or mild insomnia, but it should be used with caution to avoid any disruption of the natural sleep cycle.
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